Walking to Lose Weight Chart: Calorie Burn by Speed and Weight
Use our walking to lose weight chart to see calories burned by speed, body weight, and duration. Includes an 8-week walking plan for safe, sustainable weight loss.
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Walking to Lose Weight Chart
A walking to lose weight chart makes it easy to see exactly how many calories you burn based on your weight, speed, and duration. Use the charts below to plan your daily walks and create a calorie deficit that leads to steady, sustainable weight loss.
Calorie Burn Chart: Walking by Speed and Body Weight
This chart shows calories burned per 30 minutes of walking at different speeds:
| Body Weight | 2.0 mph (slow) | 3.0 mph (moderate) | 3.5 mph (brisk) | 4.0 mph (fast) |
|---|---|---|---|---|
| 130 lbs | 75 cal | 105 cal | 120 cal | 145 cal |
| 150 lbs | 85 cal | 120 cal | 140 cal | 165 cal |
| 170 lbs | 100 cal | 135 cal | 160 cal | 190 cal |
| 190 lbs | 110 cal | 155 cal | 180 cal | 210 cal |
| 210 lbs | 120 cal | 170 cal | 195 cal | 230 cal |
| 230 lbs | 135 cal | 185 cal | 215 cal | 255 cal |
| 250 lbs | 145 cal | 200 cal | 235 cal | 275 cal |
How to use this chart: Find your weight on the left, then choose your typical walking speed across the top. Multiply by the number of 30-minute sessions you walk per day.
For a personalized calculation, try our Walking Calories Calculator.
Weekly Calorie Burn Chart: How Walking Adds Up
Walking consistently is what drives weight loss. Here's the weekly calorie burn for daily walks:
| Daily Walk | Calories/Day (170 lbs) | Weekly Total | Monthly Weight Loss |
|---|---|---|---|
| 20 min moderate | 90 cal | 630 cal | ~0.7 lbs |
| 30 min moderate | 135 cal | 945 cal | ~1.1 lbs |
| 30 min brisk | 160 cal | 1,120 cal | ~1.3 lbs |
| 45 min brisk | 240 cal | 1,680 cal | ~1.9 lbs |
| 60 min brisk | 320 cal | 2,240 cal | ~2.6 lbs |
| 60 min fast | 380 cal | 2,660 cal | ~3.0 lbs |
Weight loss estimates assume walking is the only change — combining with diet adjustments accelerates results.
Walking Distance Chart for Weight Loss
Prefer tracking by distance? Here's what each mile burns:
| Body Weight | Calories per Mile | Miles for 1 lb/Week | Daily Miles Needed |
|---|---|---|---|
| 130 lbs | 65 cal | 54 miles | 7.7 miles |
| 150 lbs | 75 cal | 47 miles | 6.7 miles |
| 170 lbs | 85 cal | 41 miles | 5.9 miles |
| 190 lbs | 95 cal | 37 miles | 5.3 miles |
| 210 lbs | 105 cal | 33 miles | 4.8 miles |
| 230 lbs | 115 cal | 30 miles | 4.3 miles |
This chart shows walking alone without diet changes. With a 250-calorie daily diet reduction, you need roughly half the walking distance.
Steps Chart for Weight Loss
For step counters, here's the conversion:
| Daily Steps | Approx. Distance | Calories (170 lbs) | Weekly Weight Loss |
|---|---|---|---|
| 5,000 | 2.3 miles | 200 cal | ~0.4 lbs |
| 7,500 | 3.4 miles | 300 cal | ~0.6 lbs |
| 10,000 | 4.5 miles | 400 cal | ~0.8 lbs |
| 12,500 | 5.7 miles | 500 cal | ~1.0 lbs |
| 15,000 | 6.8 miles | 600 cal | ~1.2 lbs |
Want to find your ideal daily step goal? Use our Daily Step Goal Calculator or read about 15,000 steps a day benefits.
8-Week Walking Weight Loss Plan
Phase 1: Foundation (Weeks 1-2)
- Goal: 20-30 minutes daily at moderate pace
- Steps: ~4,000-6,000 per day
- Focus: Building the walking habit
Phase 2: Build Up (Weeks 3-4)
- Goal: 30-45 minutes daily at moderate-brisk pace
- Steps: ~6,000-8,000 per day
- Focus: Increasing pace and duration
Phase 3: Progress (Weeks 5-6)
- Goal: 45-60 minutes daily at brisk pace
- Steps: ~8,000-10,000 per day
- Focus: Adding hills and intervals
Phase 4: Peak (Weeks 7-8)
- Goal: 60+ minutes daily at brisk-fast pace
- Steps: ~10,000-12,000 per day
- Focus: Maximizing calorie burn
Expected results: 4-8 pounds lost over 8 weeks with walking alone. With diet adjustments, 8-16 pounds is achievable.
Tips to Maximize Your Weight Loss Walks
- Walk briskly — Increasing from 3.0 to 3.5 mph burns 20% more calories
- Add hills — Inclines increase calorie burn by 30-40% compared to flat terrain
- Walk after meals — Post-meal walks improve blood sugar regulation and digestion
- Stay consistent — 5 moderate walks beat 2 intense walks per week
- Track your walks — People who track their exercise lose 2x more weight on average
- Combine with diet — The most effective approach is walking + moderate calorie reduction
Common Questions
How much weight can I lose walking 30 minutes a day?
At a brisk pace, a 170-lb person burns about 160 calories in 30 minutes. Over a month, that's roughly 1.3 lbs from walking alone — more with diet changes.
Is walking better than running for weight loss?
Running burns more calories per minute, but walking is more sustainable, lower injury risk, and easier to maintain long-term. For total calories burned per week, consistent daily walking often wins.
How fast should I walk to lose weight?
Aim for 3.5 mph or faster (brisk walk). You should be able to talk but not sing. This pace provides the best balance of calorie burn and sustainability.
Can I lose belly fat by walking?
Yes. Walking reduces overall body fat, including visceral (belly) fat. Studies show 30-60 minutes of brisk walking daily significantly reduces waist circumference over 12 weeks.
How many calories is 1 pound of fat?
About 3,500 calories. To lose 1 pound per week through walking alone, you need to burn an extra 500 calories per day through walking (or a combination of walking and diet reduction).
Track Your Walking Weight Loss
Use these free tools to plan and track your weight loss walks:
- Walking Calories Calculator — Exact calorie burn for your walks
- Weight Loss Walking Calculator — Plan your walking weight loss journey
- Steps to Calories Calculator — Convert daily steps to calories
Start your walking weight loss journey today. Download Steps to track your walks, calories, and progress — free for iPhone and Apple Watch.